WOD 12/16
Performance – Fine Tune Phase Week 3 of 3
A. Power Snatch x1x10 @ 80-90% Rest :60-:90
B.12:00 AMRAP
500 M Row
15 Dumbbell Thruster @ 45 lb, 25 lbs
10 Walking Lunges @ 45 lbs, 25 lbs (Total)
*Total Rounds Recorded
Foundations
Skill
Deadlift
A. Deadlift x3x5
Ladder 8-1
Wall Ball
KB Swings
*After each round perform 20 Single Jump Rope
“There is no happiness except in the realization that we have accomplished something.” –Henry Ford
Foundations – AM | |
Matt | 5:40 |
Braden | 5:38 |
Annie | 7:20 |
Pablo | 6:28 |
Evan | 7:56 |
Performance – AM | |
Ruhlin | 3 |
Mitch | 2+4 |
Adrian | 2+1 |
Chad | 3 |
Sissy | 2+14 |
Ivan | 2+16 |
Dayna | |
Sarah | |
Cynthia | |
Jessie | |
Roland | |
Jose | |
Billy | 3 |
Ray | 3+175 m |
Mer | 2+15 |
Performance – Noon | |
Angela | 2+500 m |
Velvet | 2+ 500 m +15+6 |
Dustin | 2+500m +7 |
Dixie | 2+250 m |
Foundations – PM | |
Daniela | 7:15 |
Matt | 6:38 |
Performance – PM | |
Tanner | 3+300 m |
Amy | 2+450 m |
Brian | 2+500 m |
Gil | 2+340 m |
Chance | 3+100 m |
Steven | 2+10 th |
Andy | 2+15 th |
Ryan | 2+7 th |
Brandon | 2+4 th |
Sean | 2+10 th |
Kline | 2+15 th |
Austen | 2+500 m |
Emmy | 2+1 th |
Jessica | 3+275 m |
Matt | 2+5 th |
Malia | 2+500 m |
Jillian | 3+376 m |
Missy | 3+100 m |
Jenna | 3 |
Brad | 2+5 th |
Paul | 3+100 m |
Claudia | 3+182 m |
Cassie | 3 |
Evil | 2+10 lunges |
Nicole | 3 |
KJ | 2+500 m |
Christopher | 3 |
Adrian | 3+455 m |
2 Chainz | 3+450 m |
Lauren | 3 |
Morgan | 3+250 m |